UPPER BODY A

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

qbert1 on April 10, 2014

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Workout Category:

Muscle & Strength

Body Parts:

Back, Shoulders, Thighs, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Up with Neutral Grip	-	25	0
Shoulders
Decline or Braced Dumbbell Row	60 lbs.	5	90
	60 lbs.	5	90
	60 lbs.	5	90
	60 lbs.	5	90
	60 lbs.	5	90
Thighs
Barbell Squats	245 lbs.	10	180
	245 lbs.	10	180
	245 lbs.	10	180
Romanian Deadlift	245 lbs.	20	0
Farmers Carry	65 lbs.	1	0
Dumbbell Clean and Press	5 lbs.	5	90
	5 lbs.	5	90
	5 lbs.	5	90
Biceps
Standing Barbell Curls	85 lbs.	5	90
	85 lbs.	5	90
	85 lbs.	5	90
Triceps
Triceps Parallel-Bar Dips	-	max	0
	-	max	0
	-	max	0

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Up with Neutral Grip	-	15	0
Shoulders
Decline or Braced Dumbbell Row	60 lbs.	5	90
	60 lbs.	5	90
	60 lbs.	5	90
Thighs
Barbell Squats	265 lbs.	10	180
	265 lbs.	10	180
Romanian Deadlift	255 lbs.	20	0
Farmers Carry	65 lbs.	1	90
	65 lbs.	1	90
Dumbbell Clean and Press	5 lbs.	5	90
	5 lbs.	5	90
	5 lbs.	5	90
	5 lbs.	5	90
	5 lbs.	5	90
Biceps
Standing Barbell Curls	75 lbs.	10	90
	75 lbs.	10	90
	75 lbs.	10	90
Triceps
Triceps Parallel-Bar Dips	-	max	0
	-	max	0
	-	max	0
	-	max	0
	-	max	0

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